CARDIO AND UPPER BODY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

rezdude on October 28, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Abs, Biceps, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	-	60
Back
Chinup	-	6	60
	-	6	60
	-	6	60
	-	6	60
Abs
Sit-Ups	-	-	30
Biceps
Barbell Preacher Curls	60 lbs.	6	10
	70 lbs.	8	10
	80 lbs.	10	10
	90 lbs.	6	10
Chest
Seated Cable Chest Press	70 lbs.	6	10
	80 lbs.	8	10
	90 lbs.	10	10
	100 lbs.	6	10
Pec Deck Flyes	40 lbs.	6	10
	50 lbs.	8	10
	60 lbs.	10	10
	70 lbs.	6	10
Triceps
Triceps Cable Pushdowns	10 lbs.	6	10
	20 lbs.	8	10
	30 lbs.	10	10
	40 lbs.	6	10
Bent-Over Triceps Cable Extension	10 lbs.	6	10
	20 lbs.	8	10
	30 lbs.	10	10
	40 lbs.	6	10
Back
Reverse-Grip Bent-Over Barbell Rows	40 lbs.	6	10
	50 lbs.	8	10
	60 lbs.	10	10
	70 lbs.	6	10
Thighs
Leg Extensions	20 lbs.	6	10
	30 lbs.	8	10
	40 lbs.	10	10
	50 lbs.	6	10
Lying Leg Curls	30 lbs.	6	10
	40 lbs.	8	10
	50 lbs.	10	10
	60 lbs.	6	10
Calves
Standing Calf Raise (no weight)	-	10	10
	-	10	10
	-	10	10
	-	6	10
Abs
Jump Rope	-	50	30
	-	50	30
	-	50	30
	-	50	30
Thighs
Lunges: Front to Balance	-	10	10
	-	10	10
	-	10	10
	-	6	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.8 miles	8	-
	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Sit-Ups	-	10	30
	-	10	30
	-	10	30
	-	10	30
Bridge (Plank)	-	-	30
Back
Chinup	-	6	60
	-	6	60
	-	6	60
	-	6	60

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